Show dad you care with a delicious yet nutritious meal
Throw a Father's Day fete in the backyard or take it to a local park. Plates of Fearless Fried Chicken and Packed Potato Salad can be heartily eaten at home or some other celebratory location of your choosing.
Dad will never know he's sinking his teeth into crispy chicken that isn't fried nor will he miss the extra helping of mayonnaise that is replaced by a healthy vegetable puree in the potato salad. Best yet, the Feel Good Berry Crisp will satisfy dad's sweet tooth with anti-oxidant rich berries and a whole grain buttery topping.
Sneaking healthy foods into sumptuous meals is a specialty of Sneaky Chef Missy Chase Lapine, but you, too, can be a sneaky chef following her easy-to-integrate tips and tricks. And what better way to show the men in your life you care. Give The Sneaky Chef: How To Cheat On Your Man In The Kitchen a place on your kitchen counter.
Sneaky Chef Father's Day Recipes
Fearless Fried Chicken
1/4 cup whole grain flour (try wheat or spelt)
1/2 teaspoon salt
2 egg whites
6 tablespoons White Puree (recipe follows)
1/4 cup ground almonds
1/4 cup cornmeal
Pinch to 1/4 teaspoon cayenne
1/2 teaspoon onion powder
1/2 teaspoon garlic powder
Freshly ground pepper to taste
4 skinless chicken breast halves, bone in, ribs attached
- Preheat oven to 450 degrees F. and spray a baking sheet with oil. Combine the flour and salt in a shallow dish or plate. In another shallow dish, beat egg whites with White Puree and place mixture next to flour. In a third shallow bowl or plate, combine almonds and spices.
- Dredge the chicken breasts in the flour and shake off the excess. Dip chicken in the White Puree mixture and then in the cornmeal mixture. Press the breading evenly onto all sides of the chicken breasts.
- Place the breaded chicken on the prepared baking sheet. Spray the top of the chicken with oil and bake for about 25 minutes. Use a spatula, turn the breasts over once, spray with oil, and then return the baking sheet to the oven for another 20 to 25 minutes, until the coating is lightly browned, crisp, and the chicken is cooked through. Serve immediately.
Packed Potato Salad
2 pounds small Yukon gold or small white potatoes
1/2 cup White Puree
1/4 cup light mayonnaise
2 tablespoons freshly squeezed lemon juice
2 teaspoons Dijon mustard
1 teaspoon fresh tarragon and/or fresh dill
Salt and freshly ground black pepper to taste
1/2 cup chopped celery
1/2 cup finely chopped red or green onions
- Peel potatoes, if desired, and place them in a large pot of cold, salted water. Bring water to a boil and lower heat to a simmer, cover, and cook for 20 to 25 minutes or until potatoes are just tender. Drain in a colander and let cool.
- In a bowl large enough to hold the potatoes, whisk together the White Puree, mayonnaise, lemon juice, mustard, herbs, salt and pepper, celery and onions. When potatoes are cool enough to handle, quarter them and add them to the bowl. Stir gently until potatoes are well-coated. Serve immediately or refrigerate up to 3 days.
Makes about 2 cups
This mild-flavored cruciferous puree can be included in sauces, batters, creamy grain dishes, salads, soups, and stews. This is one of the Sneaky Chef's make-ahead recipes. Keep some handy in your refrigerator or freezer to quickly hide in your man's favorite meals.
2 cups cauliflower florets, steamed until very tender
2 zucchini, peeled, chopped
1 teaspoon fresh lemon juice
1 to 2 tablespoons water, if needed
While cauliflower steams, pulse the zucchini with the lemon juice in your food processor. Working in batches, add cauliflower and water and puree on high until smooth. Stop occasionally to push the contents to the bottom. If necessary, add another tablespoon of water to smooth out the puree, but the less water the better. White puree can be stored in the refrigerator for up to 3 days or frozen in 1/4-cup portions in sealed plastic bags or containers for up to 3 months.
Feel Good Berry Crisp
2/3 cup rolled oats
2/3 cup Flour Blend (equal parts all-purpose flour, whole wheat flour, and wheat bran)
2 tablespoons packed brown sugar
1/3 cup ground walnuts
1/2 teaspoon ground cinnamon
1/4 teaspoon salt
3 tablespoons cold, unsalted butter, cut into bits
1 tablespoon walnut or almond oil
2 cups frozen unsweetened blueberries or mixed berries
2 teaspoons freshly squeezed lemon juice
2 teaspoons sugar
1/2 teaspoon ground cinnamon
- Preheat oven to 375 degrees F. and spray four individual ramekins with oil or, for one large crisp, spray a 9-inch square baking dish.
- In a medium-sized bowl, whish together oats, Flour Blend, sugar, walnuts, cinnamon, and salt. Using your fingertips, work the butter and oil into the dry mixture, forming little pea-sized clumps.
- Place berries in a colander and rinse them under cold water to thaw slightly. Drain and place berries, lemon juice, sugar, and cinnamon in a medium-sized bowl and mix well. Spoon mixture evenly into ramekins or baking dish. If using ramekins, place them on a baking sheet.
- Sprinkle topping evenly over berry mixture and bake for 30 to 35 minutes or until the top is golden brown and the filling is bubbly. Serve warm with a scoop of vanilla ice cream, whipped cream, or yogurt.
More Sneaky Chef recipes
Sneaky Chef's Barbell Burgers
Sneaky Chef's Brainy Brownies
Sneaky Chef's Breakfast Cookies